St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

CrossFit 8/16/19

15
Aug

CrossFit 8/16/19

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Weightlifting

15 minutes to build to a heavy set of 2

Front Squat (Heavy set of 2)

Metcon

5RFT 2 RC, 100 DU, 10 Snatch, 10 C&J (Time)

5 Rft

2 Rope climbs

100 Double unders

10 Hang split snatches

10 Hang clean & split jerk 50/35

20 Min cap

5 reps per side per round on both the snatches and cleans

Int:

1 RC or 2 to 12′

50 DU or 200 Singles

35/20 DB

Beg:

6 Rope Walk-ups

100 Singles

20/10 DB

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